Muscles Targeted:

• The bench press is typically considered the king of all chest exercises.

• There are even several studies directly correlating max bench press weight with chest size.

• Although this may be true it’s still important to train the chest in every angle.

Form:

• There may be some debate when it comes to bench press form but let’s focus on staying safe and preventing injury.

• Going heavy is great but make sure you prioritize FORM over weight, as injury on the bench press is very common.

• Consider two options here based on your goals, if your goal is powerlifting bring the bar down to the highest point of your bridge. This will use the least range of motion which will make reps easier and allow for more weight.

• If the goal is hypertrophy bring the bar down but hover it over your chest.

• It’s important to keep your bridge during the entire set and maintain three points of contact, the feet on the floor, the butt on the bench and the shoulders pressing into the bench.

Rep Ranges:

• While you can perform this exercise at any rep range, practice lower reps and build strength here, while saving the higher reps for dumbbell presses.